Chapter Flashcards
Being mindful can help you (3)
Being mindful can help you
make healthier choices more often
make positive changes to routine eating behaviors
be more conscious of the food you eat and your eating habits
How can I be mindful of my eating habits? (4)
Create a healthy eating environment
Use your senses
Consider your eating habits
How you ate, why you ate, were you hungry? Was it offered to you? What you ate? What food or drink did you have? When you ate: What time was it? How long since you last ate? Where you ate: Were you in a space meant for eating? How much you ate: How much food and drink did you have?
Notice your hunger cues
Taking your time to eat can help you (6)
Enjoy your food
Focus on your food
Prevent overeating
Enjoy eating with others
Make healthier food choices
Be mindful of your eating habits and choices
How can I take my time to eat? (3)
Eat slowly and thoughtfully
Eat without distractions
Set aside time
Planning your meals and snacks helps you (5)
make healthier choices
save time grocery shopping
save money by cooking more often
get meals on the table faster and with less stress
reduce food waste by only buying what you need and will use
How can I plan what to eat? (3)
Plan for the whole week
Make a meal plan and stick to it: one of the secrets to eating well.
Use food labels to help you make informed choices.
How to read food labels (5)
Nutrition facts table: provides information on serving size, calories, certain nutrients and %daily
values (% DV).
Ingredient list: lists all of the ingredients in a food product by weight. The list starts with the ingredient that weighs the most and ends with the ingredient that weighs the least.
Nutrition claims: includes nutrient content claims and health claims. All foods with a claim must
meet certain criteria but some foods may not have a claim even though they meet the criteria.
Food allergen labeling: provides information to help you avoid specific food allergens.
Date labeling: provides information on how long your unopened food product will last and the
safety of certain products. The most common types of dates are “best-before”, “packaged on”
and “expiration” dates. (You will soon see changes to fo
Benefits of making water your drink of choice (4)
Replaces water lost through sweating, breathing and urine.
A great way to quench your thirst
A way to stay hydrated without calories
Flushes out toxins
How can I make water my drink of choice? (4)
Make it part of your daily routine
Flavor your water
Limit other drinks
Know when to drink
Organic food vs Non-organic food (3）
Organic foods are produced without synthetic (man-made) fertilizers and pesticides, growth
hormones, antibiotics and genetically modified organisms (GMOs)
Organic produce may have lower levels of some pesticides.
Organic products may be higher in nutrients and have lower amounts of some pesticide residues.
Explain the effects of diet fads
Fad diets can be restrictive and pose nutritional risks, particularly when many nutritious foods are
eliminated from the diet without appropriate planning for nutritional replacements. Nutrient inadequacies can
have a significant and lasting impact on health.
Importance of Breakfast
Breakfast is very important because it “breaks the fast” after a long nights sleep.
Your brain and muscles
need a fresh supply of glucose to perform all your activities effectively throughout the day. Eating breakfast also helps jump start your metabolism and helps avoid cravings throughout the day! (Preventing overeating)
The body uses the nutrients eaten in the morning more efficiently than meals and snacks eaten late at night.
Eating large meals late at night may be the reason why you’re not hungry in the morning.
